Kids on balls - Australian Fitness Network

core training
control
Kids on balls
Lisa Westlake, BAppSc (Physio)
Lisa has been working in many facets of the health and fitness industry for over 20 years. In 2000, she was named Australian
Fitness Network’s Fitness Instructor of the Year, and in 2003, was the recipient of Australian Fitness Network’s Presenter of the
Year Award.Through her business, Physical Best, Lisa combines physiotherapy and fitness to create classes and programs for a
variety of ages, levels and abilities, and is well known for her work in developing the Fitball program in Australia.
K
ids need to be active. The most valuable
element for a successful kids’ fitness
program is fun. Observing a group of
kids in a room with a few fitballs will convince
anyone that they are a fabulous tool for enhancing
enthusiastic, energetic activity in any child. These
big, bouncy balls are readily available to most
instructors, and just one of the many ways we can
inject fun and fresh enthusiasm into your kids’
exercise program.
Important considerations
The size of the ball does matter. The majority
of primary school children will need a 55cm
ball when lying over or sitting on it. Sixty five
centimetre balls may suit some taller children,
but generally this size is best used for running,
passing and bouncing type activities.
Always make safety a priority; children love to
be energetic and adventurous on the ball, so class
control, guidelines and supervision that ensure
safe activity is vital.
The most successful kids’ fitball classes tend
to involve activities such as:
• Cardiovascular activity, specifically shortburst, stop/start drills
• Body awareness and control, including posture
and movement awareness
• Balance
• Stability
• Agility
• Coordination
• Bone development stimulated by activity
• Mobility
• Flexibility
• Confidence and healthy self esteem
• Cooperation and communication
• A happy healthy attitude to activity and
exercise.
• Muscle/bone imbalances during growth spurts
lead to times of relative loss of coordination
when children can feel awkward and self
conscious. Encourage, be positive and modify
activities accordingly.
• Physical abilities vary at all ages, so modify
and provide activity options for individuals,
rather than age groups.
• Remember, children are not simply ‘little
adults’ when it comes to exercise, so
understand that their training requirements
will differ accordingly.
• Comprehension and terminology should
vary when your clients are children. Avoid
embarrassment by using landmarks and
demonstrations such as ‘towards the mirrors’
or ‘turn this way’, rather than cues such as ‘left’,
‘right’ or ‘clockwise’.
• Reward with praise and fun for all, and avoid
excessive focus on competition.
• Be aware of self image, comparisons and
confidence variations.
Fitball exercises for kids
So now you’ve got the kids, and you’ve got the
balls, here are a few fun activities:
1. Walk the plank
Purpose: enhances postural awareness and control,
spinal and shoulder stability, upper body strength
to lengthen and strengthen from top to toe.
Application: supervised one-on-one activity or
circuit station
Activity:
1. Start kneeling on the floor, hugging the ball
(photo 1).
1
Other considerations when working with
children include:
• Ensure activities are age appropriate. Use
terminology and activities to suit the age of the
child or group.
• Growth plates and bone development mean that
this is not a time for heavily resisted activity or
extreme load. Instead focus on developing form,
body awareness and general fitness.
Cont’d on page 37
autumn 2006 • Network • 35
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Cont’d from page 35
2
4
Cue: ‘Make yourself as small and as round as you
can, around the ball’.
Pointers:
• Ensure good posture.
• Keep feet out in front so calves are not touching
the ball.
2. Roll out to the plank position (photo 2).
Cue: ‘Walk hands forward to roll slowly and
carefully out over the ball keeping your back
straight and strong’.
Other helpful cues:
• ‘Draw your belly button in’ or ‘don’t let your
back bend like a banana’ to help encourage
spinal stabilisation.
• ‘Imagine you have a small baby animal
(favourite of their choice) on your back’ to
encourage control.
Pointers:
• Provide alternative for smaller children if
the ball is too large, such as four point kneel,
alternate arm and leg extension.
• Only walk out to where the child retains good
control and alignment.
2. Seated throw and catch
Purpose: enhances core control, balance,
coordination, communication and cooperation,
using balls, balance and big smiles.
Application: can be performed in pairs, as a circuit
station, or in larger circles.
Activity:
1. Sit tall on the ball, a few metres away from
your partner, with your feet hip width apart.
2. Throw a smaller ball to each other while
keeping your body and ball balanced and
stable (photo 3).
3
3. Round the twist
Purpose:
enhances stability,
balance, mobility,
cooperation,
coordination and
communication by
winding up and
unwinding.
KIDS ON BALLS
5
Application: circuit
station or class
activity, in pairs.
Activity:
1. Sit tall, back to
back, with your
fitballs touching.
2. Your feet should be out in front and hip width
apart.
3. Turn towards each other to pass the ball, which
then comes around to be passed back, on the
other side (photo 5).
4. Continue to pass the ball five times in one
direction, then unwind by passing it the other
way.
Variations: for extra wobble control, try this with
your eyes closed, or one foot off the ground.
4. Seated bounce
Purpose: enhances cardiovascular fitness, balance,
awareness, stability and control - just like a space
hopper but ‘look no hands!’
Application: class or a circuit station
Variations:
• Try doing the same thing, with one foot off the
ground (photo 4).
• Younger children may use a balloon and older
children may use a light medicine ball.
Helpful cues:
• ‘Keep your body tall’.
• ‘Don’t let your ball wobble’.
Activity:
6
1. Sit tall on the ball
with your feet
out in front, but
close together.
2. Keeping your
bottom in contact
with the ball,
bounce up and
down.
3. When you’ve
found a rhythm,
try star jumps
(photo 6) or leg
kicks (photo 7),
running on the
spot, or jump both feet to one side, then the other.
Cont’d on page 38
autumn 2006 • Network • 37
KIDS ON BALLS
Cont’d from page 37
Pointers:
• Monitor closely
for awareness
and control.
• Ball must be
sized such that
when seated, still
on the ball the
hips are slightly
higher than, or
level with, the
knees.
• Keep feet out in
front of the ball
7
5. Rag doll roll
Purpose: enhances mobility, balance, flexibility
and relaxation through some roly-poly, flopsy fun.
Application: circuit or class (perfect fitball
relaxation/finale).
Activity:
1. Drape over the ball with toes and fingers
resting lightly on the ground (photo 8).
Variations: for extra fun see if you can balance on
the ball while you ‘tickle the floor’ or ‘pretend to play
the piano.’
Pointer:
• Ball must be correctly sized.
7. Bottoms up
Purpose: enhances strength, balance, and stability
using a wobbly way to lie on the floor.
Application: class or circuit.
Activity:
1. Lie on the floor with the back of your heels on
the top of the ball and your arms by your side.
2. Slowly lift your bottom (photo 10).
3. Don’t let the ball, or your body, wobble. Lower
your bottom again carefully.
4. For extra wobble control, try doing the same
thing with your arms off the floor (photo 11).
10
8
11
Cues:
• ‘Flop over the ball like a rag doll’.
• ‘Tickle the floor with your fingers and toes.
Pointers:
• Roll slowly and slightly forward and
backwards from your fingers to your toes.
• Try rolling side to side, or roll around in a slow
circle ‘as though you are drawing a circle with
your belly button’.
6. Long and strong
Purpose: enhances posterior strength, balance and
postural awareness to balance your body.
Application: class or circuit station.
Activity:
1. Starting draped over the ball in the rag doll
position, slowly raise your chest and legs to
become as straight and strong as you can on the
ball (photo 9).
Pointer:
• watch out for, and avoid, neck and shoulder
tension. u
Photography by Melanie Hendrikse
([email protected])
21 to 23 April 2006
Sydney Convention &
Exhibition Centre
9
2. Try to hold the position, keeping your legs and
back straight as you take less weight through
your hands.
38 • Network • autumn 2006
Learn more from Lisa Westlake at FILEX 2006.
Choose from:
• Pilates on the ball (FR1P)
•Exercising for two (FR4D)
• Kidz blitz (SA3K)
•Strong and stable (SU2D)
•Training women through the ages (SU4H)
Visit www.fitnessnetwork.com.au/FILEX for
program information and to register online.
www.fitnessnetwork.com.au/FILEX
www.lesmills.com.au